Life after Bariatric Surgery Group Recipes of the Month – September 2020

Salmon with Chopped Tomatillo Salad

Makes 4 servings


1 ¼ pounds salmon fillet, cut into 4 portions

2 tablespoons extra-virgin olive oil, divided

¾ teaspoon kosher salt, divided

½ teaspoon ground pepper, divided

½ teaspoon ground cumin

8 ounces’ tomatillos, husked, rinsed and chopped

1 medium tomato, chopped

½ cup chopped fresh cilantro

½ cup chopped red onion

1 medium jalapeno pepper, chopped

2 tablespoons lime juice


  1. Position rack in upper third of oven, preheat broiler to high
  2. Place salmon on a rimmed baking sheet. Drizzle with 1 tablespoon oil and sprinkle with ½ teaspoon salt, ¼ teaspoon pepper and cumin. Broil the salmon until it is opaque and flakes easily with a fork, 6 to 9 minutes.
  3. Meanwhile, combine tomatillos, tomato, cilantro, onion, jalapeno and lime juice with the remaining 1 tablespoon oil and ¼ teaspoon each salt and pepper in a medium bowl. Serve the salmon with the salad.

Nutrition per serving (4oz. salmon & 1 cup salad): Calories 267; Fat 13g; Carbohydrates 8g: Protein 29g; Sodium 434mg.

Modified Nutrition per serving (2oz. salmon & ½ cup salad): Calories 134; Fat 7g; Carbohydrates 4g: Protein 15g; Sodium 217mg. Would make 8 servings.

Recipe from: Eating Well Magazine. July/August 2020 issue. “Weeknight Mains”.

High angle view of two meatloafs on wax papers in a loaf pan

Honey Sesame Turkey Meatloaves with Broccolini

Makes 4 servings


½ small onion, coarsely chopped

½ medium red bell pepper, coarsely chopped

2 cloves garlic, smashed and peeled

1 (1 inch) piece peeled fresh ginger, coarsely chopped

3 tablespoons peanut or canola oil, divided

2 bunches broccolini, trimmed

1 bunch scallions, trimmed

½ teaspoon salt, divided


  1. Position racks in upper and lower thirds of oven; preheat to 425 degrees F. Coat one large rimmed baking sheet with cooking spray and line another one with foil.
  2. Combine onion, bell pepper, garlic and ginger in a mini food processor. Pulse, scraping down the sides as necessary, until very finely chopped. Heat 1 tablespoon peanut (or canola) oil in a small skillet over medium heat. Add the onion mixture and cook, stirring occasionally, until softened, about 5 minutes. Transfer to a large heatproof bowl and spread into a thin layer. Let cool for 5 minutes.
  3. Meanwhile, toss broccolini and scallions with the remaining 2 tablespoons peanut (or canola) oil and 1/4 teaspoon salt on the sprayed baking sheet. Spread in an even layer.
  4. Add egg, breadcrumbs, 1 tablespoon soy sauce and the remaining 1/4 teaspoon salt to the onion mixture and mix well. Add turkey and mix until well combined. Shape the mixture into four 2-by-4 inch loaves; place on the foil-lined pan.
  5. Roast the meatloaves on the top rack and the vegetables on the bottom rack until an instant-read thermometer inserted in the center of a loaf registers 165 degrees F and the vegetables are tender, 15 to 20 minutes. Remove both pans from the oven.
  6. Preheat broiler to high. Combine honey, sesame oil, sesame seeds and the remaining 2 teaspoons soy sauce in a small bowl. Brush the meatloaves with the mixture. Broil on the top rack until lightly browned on top, 1 to 2 minutes.

Nutrition per serving (1 meatloaf & 1 ¼ cups vegetables): Calories 379; Fat 21g; Carbohydrate 21g; Protein 29g; Sodium 672mg.

Modified Nutrition per serving (1/2 meatloaf & 2/3 cup vegetables): Calories 190; Fat 11g; Carbohydrate 11g; Protein 15g; Sodium 336mg. Would make 8 servings.

Recipe from: Eating Well Magazine. September 2020 issue. “Dinner Tonight: Sheet Pan”.

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